Education
PROTEINS Proteins provide 4 calories per gram. Proteins are life! They are vital for processes like cell signaling, immune function and the building of tissues, hormones and enzymes. Proteins are essential. We need protein in our diet. Sources of Proteins (1) Amino Acids: The building blocks of proteins. There are 20 different amino acids in various combinations to make different types of proteins, and 9 essential amino acids. (2) Complete Proteins: Animal proteins provide all of the essential amino acids. - Chicken - Turkey - Beef - Bison - Pork - White Fish - Shellfish - Salmon - Egg whites - Tuna - Whole eggs/egg whites - Dairy (3) Incomplete Proteins: Meaning low in one or more of the essential amino acids. Most plant-based proteins are incomplete. There are a few exceptions: - Grains - Lentils - Beans - Rice - *Soy - *Quinoa - *Tofu - *Edamame (4) Complementary Proteins: When put together they make complete proteins. Two or more protein sources that when put together provide adequate amounts of all essential amino acids. - Rice & beans Our bodies are amazing! When we eat a variety of grains, vegetables and plant-based foods at any given point throughout the day, our bodies will extract all of the essential amino acids it needs throughout the day and not necessarily in the same meal. It's like a 24-hour clock! How much protein should you eat? According to the Academy of Nutrition and Dietetics and American College of Sports Medicine, it's important to understand that the amount of protein that a person needs varies! Requirements are lower for sedentary peeps and start to increase depending on activity levels. A sedentary person needs about 0.8 g/kg per body weight to prevent malnutrition. Active individuals will range between 1.2-2 g/kg per body weight. This range is important depending on the types of activities and exercises you do. Endurance peeps will be at about 1.2 I g/kg. Strength and power peeps will be at about 2 g/kg. The bottom line is if you’re an active individual, your daily protein intake will fall between this range: if you do more endurance-based sports or exercises, you will be between the 1.2‐1.7 g/kg range; 1.8-2 g/kg is for our strength training people. If you’re not used to eating so much protein, I recommend building up to your daily intake. I also suggest making sure you have enough fiber (soluble and insoluble). Protein can plug you up if you’re not used to higher consumption. I realize that there are those who believe you should have more protein than 2g/kg/day. There are special cases with elite athletes and for individuals with higher energy intake requirements. I'm not here to debate the topic, I'm simply educating and these numbers are a great starting range. Bypass the overwhelm that comes when trying to lean out and live a healthy lifestyle without all the confusion! If you are trying to lean out, you know how overwhelming and frustrating it can be with all of the information and fads out there! That's why I have created this free mini-course to teach you the three most important steps you need to take so that you can lean out and live a healthy lifestyle without all the confusion! Consider this your step-by-step guide! The three most important steps you need to take so that you can lean out and live a healthy lifestyle without all the confusion! Head over to the link in our bio or click the link below and join this free course! https://elevate-fitness-martial-arts.teachable.com/p/the-3-most-important-steps-you-need-to-take-so-that-you-can-lean-out-and-live-a-healthy-lifestyle